CrossFit Now – CrossFit
DESCRIPTION
STRUCTURE: In a 20 Minute window, athletes will complete as many rounds and reps as possible of 30 Double Unders, 100-m Dumbbell Farmer’s Carry, 30 Double Unders, 20 Handstand Push-ups, 30 Double Unders, and 30 Double Dumbbell Front Rack Walking Lunges.
STIMULUS: “ALL HANDS ON DECK” is a Grindy Threshold workout.
STRATEGY: Athletes should be able to complete 30 Double Unders in under 0:45, 300-ft. Farmer’s Carry in under 2:00, and 30 Double Dumbbell Front Rack Lunges in under 2:00.
SCALING: Athletes should cap Double Unders at 0:45. Athletes should choose Dumbbells they could complete 100m Farmers Carry and 30 Walking Lunges with 1 break max when fresh. Athletes should be able to complete HSPUs/ Dumbbell Shoulder to Overhead in 4 sets max.
SCORING: Athletes’ score will be Total Rounds + Reps. Athletes should aim to complete 2-3 Rounds.
EFFICIENCY TIPS
-Athletes should aim for unbroken/relaxed sets on the Jump Rope
-Athletes should strategically break on Farmer’s Carry and Lunges to manage shoulder/grip fatigue. Athletes should aim to break when turning.
-Athletes should break up HSPUs/Shoulder to Overhead from the start to manage shoulder fatigue
WOD
“All Hands on Deck” (AMRAP – Rounds and Reps)
“ALL HANDS ON DECK”
AMRAP 20:
30 Double Unders (45 singles)
100m Double DB Farmers Carry
30 Double Unders
20 Handstand Push-ups
30 Double Unders
30 Front Rack Walking Lunges
(5 lunges turn, 5 lunges back. Do that 3 times)
*Scale for HSPU is Double DB Push Press
RX+-50/35#
RX-35/20#
50-59-20/15#
60+-15/10#
Basics-10 AMRAP- 30 Singles, 100ft FC, 20 DBPP,
20 Walking Lunges, no weight